Build Muscle and Burn Fat From The Comfort Of Your Own Home

If you want that ‘ultimate’ beach body, building a little lean muscle will help you get there. There are two main reasons for this: 1. Muscle is what gives you body that lean, sleek, sexy look. 2. The more muscle you have, the more calories — and ultimately body fat — your body will burn. Now if you’re a woman reading this, I know what you might be thinking … “I don’t want to build muscle and get big and bulky.” Rest easy. It’s not easy for women to build that degree of muscle. What’s more, building muscle for a woman is what gives her that toned, tight, sexy look. So don’t worry. Even if you do put on a few pounds of muscle, you won’t look like some pumped up bodybuilder! So what can you do to build muscle? Easy. Start with these simple exercises you can do in the comfort of your own home: Hindu Squats – place your feet shoulder width apart. Straighten your arms in front of you, palms facing down. Inhale and as you do pull your hands straight back. Now bend your knees and squat. As you do this exhale and let your arms fall to your sides and touch the ground. Now straighten your knees back to the starting position: standing straight up with your arms extended in front of you. Jump Squats — Start in a crouching position, knees bent and in a full squat. Now quickly straighten your legs and jump upward as high as you can. As you jump, look up and extend your arms towards the ceiling. Soften your landing by landing toes first, then placing the heel on the ground. Now squat back down to the starting position. Pushups — Lie face down. Place your palms flat on the floor, a little more than shoulder width apart. Extend your legs behind you and make sure they are together. Keep your back straight and lower yourself until your nose almost touches the ground. Now push yourself back up to the starting position. There you have it. Three exercises you can do today (even as soon as you’re done reading this!) that will help you build more lean muscle and burn fat. If you want, you can do these in rounds. Start by doing 20 Hindu squats, take no rest and move straight into 20 jump squats, and then immediately go into 20 pushups. (if you can’t do that many, then do as many reps as you can for each exercise. Then gradually build up.) Once you’re done with this superset, rest a minute or two. Then repeat 2 – 4 more times. Do this, and I guarantee you’ll be huffing and puffing in no time. But best of all, you’ll be on the path to creating the “beach body” you’ve always wanted. Oh and by the way — if you haven’t already, make sure you claim your FREE fitness consultation (an $87 value) You’ll meet one-on-one with a highly-trained health professional. You’ll discuss specific nutrition and exercise techniques you can use for YOUR body to start seeing amazing results in just a few weeks. Click here to get started.

Top 5 Reasons Why Athletes of All Ages & Levels Need To Participate In a Sound Strength & Conditioning Program

Over the last 10 – 15 years we have seen an incredible advance in performance in all sports at all ages and levels. Athletes at every level are doing things now that were unheard of a decade or 2 ago, and a lot of it is due to the evolution of sports in general. In addition to the increased performance in sports comes the need for an advance in strength & conditioning programs as well.
There are now many reasons for athletes to participate in strength and conditioning programs, but there is one major reason that marvels all benefits. And that’s Injury Prevention.
Jason Zaretzky founder of Optimal Performance Training Center , a sports performance enhancement training facility located in Rockland County NY states, “With the increased performance in athletes comes a bigger risk of injury at all levels. With that in mind it is imperative that as a strength coach, we take that into consideration and make preventing injury a primary objective when working with athletes”.
In the past many coaches would have their players do pushups and sit ups as well as go for 40 minute conditioning runs. This now is outdated conditioning. This type of training leads to weaknesses, postural imbalances and overuse injuries which according to Zaretzky, is the opposite result of what strength and conditioning programs should do.
It is for these reasons that athletes (male and female) from age eight and up need to be on some sort of strength and conditioning program.
“Typically athletes come to us with the goals to increase their sports performance. They are seeking to get bigger, increase their speed, or simply get stronger. What they don’t realize on the surface is that if we don’t take preventative measures to reduce the chance of injury, all their improved speed, size and strength won’t matter if they are sidelined to an injury that could have been prevented through a structured conditioning program”, states Zaretzky.
So how does an athlete train to prevent injuries from happening?
Zaretzky gives his top 5 injury prevention training strategies that are a ‘must have’ in any strength & conditioning program;
1.)    Assess, assess, assess;
If you are not assessing your athletes, you are not really customizing their program. Therefor you are not addressing any predisposed ailments your athletes may have. To properly design a sports performance training program you need to evaluate your athletes to see what they need in their program. Without an assessment you are not going to reduce your risk of injury, you can actually increase the chances.
2.)    Corrective Exercises;
Every athlete has some form of postural considerations, certain muscle imbalances, weaknesses, and tightness that all need to be addressed. From the assessment and evaluation, we can select a number of exercises that can aid in correcting these imbalances. By doing so, you are going to dramatically increase your movement efficiency and prevent your body from over compensating (which is usually a factor when injury occurs)

3.)    Form and function;
Every aspect of your training needs to be performed with great for and technique. By paying extra attention to your form you will teach your body to function correctly not just when training, but on the field or court too.

4.)    Functional Strength Training;
As part of an effective strength & conditioning program you should definitely incorporate strength training. However, as an athlete you should not train like a body builder. Instead, you should focus on more athletic movements that will increase your overall functionality. Things like Olympic weightlifting (cleans & snatches), single limb training, and exercises that help increase balance, agility and relative strength.

5.)    Proper recovery and nutrition;
Recovery techniques like myofacial release, deep tissue massage, static stretching, and     mobility training will help aid in preventing over use and injury. Additionally your body     will have the better ability to recover from a well-balanced nutrition regimen. You are     what you eat and fueling your body with the right nutrients will help with recovery which     will prevent injury.

6.)    **Bonus** Get qualified help of a reputable strength and conditioning specialist. They will be able to tie all of the above together in a sound training regimen that will not only increase your performance on the filed or court, but will absolutely prevent you from being sidelined due to a preventable injury
There you have it. 5 solid strategies to help you increase your sports performance while decreasing your chances of getting injured both in preparation for your sport as well as actually competing in practice or games

Jason Zaretzky is owner and program director of Optimal Performance Training Center, Rockland County’s leading sports performance enhancement facility located in Valley Cottage. For more information or to register for their cutting edge sports training programs visit http://www.rocklandsportsperformance.com

Personal Trainer Warns Rockland County Residents… Fitness Boot camps are Dangerous!

It seems as though there is a new fitness ‘craze’ going on around town. Fitness boot camps! I’m sure you been noticing the growing number of fitness boot camps. They have become more and more popular, but do they live up the “hype”?

Fitness boot camps seem to be much more affordable than personal training. They also offer more camaraderie and social support, are much more exciting, and have many more convenient time slots than personal training while still providing expert supervision.

Jason Zaretzky founder and owner of Optimal Performance home of the Optimal Fitness Express warns Rockland County residents to be careful when choosing a fitness bootcamp.

“With the eruption of these fitness bootcamps, you have to be careful when choosing a class to participate in. Unfortunately, not all boot camps are created equally. Many fitness instructors want to jump on the lucrative boot camp bandwagon without having any of the skills or experience to design custom workouts for the wide variety of fitness levels typical in large group training.” says Zaretzky.

Zaretzky has provided 10 tips on how to select a boot camp that will get you results and keep you safe at the same time:

The Top 10 Boot Camp Safety Checklist

1.) The Instructor(s) must Be Certified with Nationally Recognized Institutions such as the National Strength and Conditioning Association, the National Academy of Sports Medicine or Higher Learning Institutions like the Chek Institute. There are many online pay-for-certifications where people can get a certificate with little or no knowledge of proper training methods. This is a big part of what gets people hurt and gives fitness a bad name!

2.) The Instructor(s) Must Look The Part And Walk The Walk. If the trainer takes physical fitness seriously and is on the cutting edge of new training methodologies, they will be fit themselves, plain and simple. After all, who wants to take advice from someone who is in worse shape than they are! Or Better Yet how do you expect to be instructed on how to perform an exercise correctly, when the instructor his/her – self cannot even perform it correctly.

3.) The Instructor(s) Must Be Experts With Exercise Progressions. Every exercise has the appropriate regression and progression based on your current fitness level.  If you ask your trainer if he/she can show an exercise modification that better suits your particular situation and they give you a blank stare, leave the class on the spot!

4.) The Instructor(s) Must Make Themselves Available 10-15 Minutes Before and After Every Session. Although a good trainer can effectively train the group as a whole and still give that personal touch, he/she must be willing to speak with clients before AND after every workout to address any personal issues that might arise within the scope of your training or in related to other very important topics like nutrition.

5.) The Program Must Emphasize Body Weight Before External Resistance. There should be no added weight to any movements until you have mastered the key foundational body weight exercises in full ranges of motion like push-ups, squats, lunges, etc. A red flag should be raised if you are being instructed to add weight to a movement that you have yet to master with your body weight alone. This one’s important because it’s not a matter of if you will get hurt… it’s a matter of when!

6.) The Training System Must Focus on Body Weight Circuit Training and Cardio Interval Training. High-Intensity Interval Training is scientifically proven to burn 9x more fat than the aerobic training alternative, so it is critical that both the resistance training AND cardio programs provided incorporate intervals since the goal of 99% of fitness enthusiasts is fat loss. Furthermore, most people are seeking for the lean, athletic look of a men’s health or women’s health cover model respectively, and this is easily accomplished with 2-5+ body weight resistance training movements organized in a circuit fashion with the proper pre-programmed work to rest periods between exercises. Plus a truly skilled trainer has mastered the art of intensifying movements without the need for extra loading. Not to mention you want to make sure that your workouts are always changing. Who wants to always do the same routine over and over again?

7.) The Program Must Provide Nutritional Information. Nutrition is 80% of the weight loss battle. Without it, you are joining an incomplete program and wasting your money since there is no amount of exercise that can compensate for poor dietary habits. People are too busy, and frankly too lazy, so the nutrition program needs to be clearly outlined and easy to follow.

8.) The Program Must Have A Website AND An Interactive Web 2.0 Social Networks. Bottom line, if the boot camp program in question does not have a website in this day in age it is not worth your time and money. Personal training is not just about “training,” it is a business and it needs to be approached that way. Furthermore, social support must extend outside of the boot camp workout. There are several web 2.0 interactive social networks (e.g. NING) that offer member profiles, blogging, and a forum where trainers and clients can interact with each other for FREE, so there is no excuse not to set this up for boot camp clients.

9.) The Program Must Have Social Proof And Raving Fans. If the program works, there should be proof in the form of client testimonials. Their previous clients should have results and be raving about all of the benefits that they have received from the program. Ask for before and after pictures and written or video testimonials of their services before signing up (again, this should be made available on the company website). And remember, it’s NOT just about the weight loss. Benefits should include, but not be limited to, increased energy levels, dress/pant size reduction, improved health profiles, increased strength and flexibility, less joint pain, etc.

10.) The Program Must Offer A FREE Trial or Satisfaction Guarantee. If the program is confident about what they have to offer, then they will let you come in and try it for free or they will guarantee your satisfaction or your money back to completely eliminate the risk on your end. A results-based programs looks to minimize barriers of entry for prospects into their boot camps because they know that once the prospect experiences the benefits of the program firsthand they will surely buy!

For more information on the bootcamp solution, visit www.optimalfitnessexpress.com and see how a real results based bootcamp type workout is properly conducted. Jason Zaretzky has developed the fitness bootcamp antidote – the Optimal Fitness Express! The fastest, most efficient way to look, feel, and perform your best guaranteed.

Rockland Sports Performance – No Excuses

If you truly want to become a better athlete, there are 3 main things you need to have… Every athlete at every level needs to have determination, desire, and great work ethic… With these 3 little traits ou will be well ahead of the curve today. And unfortunately you don’t see it as much any more. Don’t get me wrong there are a lot of athletes that want to put in the time, effort, and the work needed to accell on the field or court. All I’m saying is that over the past few years I have seen more and more athletes that create “EXCUSES” that prevent them from acheiving their own athletic potential. With that said here is a link to a litle motivation for ya PPS – Have you taken advantage of our Free – No Obligation Consultation Click here and schedule yours today

Rockland County Fitness Weekly Healthly Recipe

Eat Yourself Thin

Simple Summer Smoothie
(Serves Four)
1 banana
1 cup frozen strawberries
1 cup frozen blueberries
1 cup frozen cherries
4 ice cubes
1/2 cup orange juice
3/4 cup vanilla yogurt
1/2 teaspoon honey (optional)

1. Place the banana, strawberries, blueberries, cherries, and ice cubes into a blender. Pour orange juice, vanilla yogurt, and honey. Puree until smooth.

Prep: 10 mins
Ready: 10 mins

Amount Per Serving – Calories:140 / Total Fat: 1.3g / Cholesterol: 2mg / Sodium: 33mg / Total Carbs: 31.3g / Dietary Fiber: 3.6g / Protein 3.5g
Recipe from AllRecipes.com.

Want More Great Recipes like this – that are fast and easy to make????

Rockland County Fitness – Strengthen Your Core in 12 minutes a Day

They’re the most neglected muscles in your body.
And, if not strengthened, they can make you more prone to back injury.

I’m talking about your core.

Today I’d like to share with you 3 quick exercises you can do to ensure your core stays strong, helping you prevent pain and injury.

Yours For Health,
JZ

Strengthen Your Core in 12 Minutes a Day

If you suffer from back pain — or want to avoid it altogether, you’ll need to strengthen your core.

Strengthening your core is what allows you to do those everyday tasks (i.e. carrying the groceries, bending over to pick something you dropped, moving boxes, etc) and not get hurt doing them.

Plus, strengthening your core will give you better posture and keep you mobile well into your “Golden years.”

Here are three exercises you can do everyday (best of all, you can do them in as little as 12 minutes!):

Superman – Lie on your stomach. Stretch both your arms out in front of you. Make sure both your legs are straight behind you. To do a rep, lift your head, chest, arms and legs off the ground. You’ll feel your lower back tighten. When doing it correctly, you’ll look like Superman flying through the air. Hold this position for 3 – 5 seconds. Now go back to the starting position. Repeat 10 times.

Plank — Lie face down. Now get into a pushup position. Lower your forearms so that they are touching the floor. Keep your legs straight behind your. Only your forearms and toes should be touching the ground at this point. Now tense your abs and keep your back straight. Hold this position for 10 – 20 seconds. Repeat 5 – 10 times.

Side Plank- To do these, lie down on your right side. Now bend your right elbow, palm facing down. Put your left leg on top of your right and make sure they’re stretched out. Now lift your body (like you did in the plank) except this time, all that should be touching the floor is your right forearm and right toes. Stretch your left hand out towards the ceiling. Hold for 10 – 20 seconds. Repeat 5 times and then do the same on the left side.

Don’t worry if you can’t do all three exercises as outlined here at first. If all you can do is one rep, that’s fine.

Gradually build up. But most importantly, make sure you do these exercises every day to build a strong core that’ll help you relieve back pain, prevent future injuries and keep you walking taller.

Strengthening your core is just one of many things you should be doing to keep yourself fit and healthy.

That’s why if you’re sreious about taking control of your health and losing that stubborn fat, I highly recommend you take advantage of your free Fitness Consultation (an $87 value).

There’s no obligation. And it’s completely free, no strings attached.

During this consult, you’ll receive detailed, actionable info on how to rev up your metabolism, burn fat faster, and stay healthy year-round.

Best of all, all this advice will be tailor-fitted to YOUR body and YOUR metabolism.

That means this is information you won’t find in a book or on the Internet.

To get started today, click here.

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4/13 ” Get er Done!!!!”

4/13

1)DA KB swing & CLN

2) Ab wheel

3) Sandbag Shouldering

4) side to side pushup

5) 1 hand MB slam

4/7 ” Tribute to the Terminator”

4/7 ” Tribute to the Terminator”

Well this morning I woke up and saw the Origianl terminator was on TV…started watching it and realized ” Oh Snap Im going to be late” gotta run…hence the Terminator workout….

                                                         

 Circuit 1)      Floor Press x 5/5/3/3/2

                          Plank+ shldr Touch x 10 touch’s

                          front+ side raise x 8 ea.

 Circuit 2)  Chinup @ AMAP

                      TRX “T” Rows x 15

                       Curl to Press x 10

4/4 “Truffle Shuffle”

4/4 For today s w/o we’ll hit a quick full body workout, adding in some intense sprints in between rounds…

Sq to press x10
Lunge@ 25 yds or 20 steps ea. side
Trx Muscle Up x 10
Run 100yds

* Go through this 5 rounds*

Secrets for losing stubborn stomach fat

Secrets for losing stubborn stomach fat

I receive hundreds of fitness questions every day from people all over the world, but by far one of the most common themes in these questions revolve around the struggles that most people are having with losing that flabby stomach fat that doesn’t seem to want to go away no matter what they try.

Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary of TruthAboutAbs.com. Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.

Read more

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